Just adding the food for the day (although I haven’t had the protein shake yet).

Food for the day:

Total: 2395 (28% fat, 37% carbs, 31% protein)

Breakfast: two fried eggs, cracked wheat oatmeal bread, clementines (352)
AM Snack: blueberry bran muffins (198)
Lunch: whole wheat tortillas, eye of round roast, cheese, peach (483)
PM Snack: protein shake, soy nuts (314)
Dinner: baked pasta with cheese and meat sauce, calico coleslaw (702)
Late Snack: protein shake, peach yogurt sorbet, peach (347)

Wow, it’s the end of the month already. Where does the time go to. It seems like only yesterday I was complaining about cold and snow. Well, okay, this year I was still doing that in May.

It’s a lovely warm (borderline hot) day out so I did the cardio walking in circles around the pool. Between the hose (filling the pool) and the cats it was almost like an obstacle course at times. So after lunch it will be a little shopping (sale stuff) and then I’ll probably have to start watering. I really need to spend a day trimming the pots but so far the weather hasn’t co-operated when I’ve been in the mood. I’ll see closer to the time but I might switch around rest days base on the weather this weekend.

From the HR monitor:

Well, the weather held enough for a swim, so I don’t feel so bad about not baking. We have a storm warning (again with potential tornadoes), although unless it is multiple storms it might have passed by already. I’ve got most of the sauces from yesterday frozen and bagged up (just a little bit more to do before I go to bed… or in the morning if I decide to be lazy).

Total: 2385 (28% fat, 35% carbs, 31% protein)

Breakfast: two fried eggs, cracked wheat oatmeal bread, clementines (438)
AM Snack: protein shake with frozen raspberries (249)
Lunch: whole wheat tortillas, mustard, smoked turkey, cheese, peach (454)
PM Snack: pisco sour, bean dip, carrots, peach (304)
Dinner: turkey/chicken sausages, roasted tomatoes/onions/cauliflower, calico coleslaw (583)
Late Snack: protein shake with frozen peaches (356)

I started with 10-min walk on the treadmill, some stretching, and then did:

A: Front Squat/Push Press - 65t/8, 65t/8, 70t/8
B1: Step-up (12″) - 20e/8, 20e/8, 22e/8
B2: Dumbbell One-point Row - 30e/8, 30e/8, 32e/8
C1: Static Lunge, Rear Foot Elevated - 17.5e/8, 17.5e/8, 20e/8
C2: Push-up (full) - 8, 8, 8
D1: Plank - 60+60sec, 60+60sec, 60+60sec (all on floor)
D2: Horizontal Wood Chop (on floor) - 40t/8, 40t/8, 45t/8

That was 80 mins today.

HRM: 417 cals, Max: 143 (80%), Avg: 115 (65%)

I probably shouldn’t have pushed up the FS/PP weight as I really truly struggled on that last set. Form-wise they were pretty pathetic. Somehow it became more about making 70lbs which isn’t really the point. I think it took a lot out of me and I felt like I was struggling through the rest of the workout. And when I finished I noticed that the HR numbers were lower than I would have thought. Funny about that sometimes - you feel like you’re dying and you can’t be because your heart rate never got that high. I never seem to have that problem on HIIT days.

I’m also running late today. It was dark and cloudy when I got up, and this always seems to slow me down. Breakfast was late, lifting was late, and it’s pushing 2:30 and I haven’t had lunch. So I’m off to fix that now. Still haven’t decided what I’m going to do for the afternoon, but the sun is out, so it will probably be outdoors!

Well, now that I’m cat free I’ll put in the information from yesterday.  One of the cats was demanding attention. This wouldn’t be a problem but he was chasing the text and the mouse pointer. Since I’d lifted him off the desk three times already, I gave up!  I was just pretty tired last night and didn’t want to wait until the cat got tired and went away. Anyway, I got the jam made (just a little over 14 jars) in the morning. That’s the one thing I’m really happy about - the calories for the homemade jam is lower than the generic jam calories in FitDay. I’ll still likely use the generic jam entry, however, it was one thing I wasn’t sure about that I take a couple of times a week. So far all the jams I’ve made this year have been about 9-10 cals a Tb lower.

I also got both sauces made, but like expected, didn’t get the pizza shells made. If the weather is poor this afternoon (as forecast) I might do it then, or push it off until Saturday. We’ll see how the day goes. I didn’t sleep that well last night (too interrupted) and I’m starting the day with low energy, which isn’t a good thing.

Food for the day:

Total: 2155 (23% fat, 38% carbs, 34% protein)

Breakfast: two fried eggs, cracked wheat oatmeal bread, clementines (438)
AM Snack: protein shake, apricot jam (196)
Lunch: sausage sauce with whole wheat penne, peach (465)
PM Snack: blueberry bran muffins(2), peach (247)
Dinner: pork souvlaki, asparagus, mushrooms, butter, calico coleslaw (542)
Late Snack: protein shake, peach yogurt sorbet (267)

Ack, it’s much later than I wanted it to be. I zipped through a ton of logs and only made a few comments because I really want to get to bed. On the list of things I want to do tomorrow are:

- make apricot jam (bucket of apricots thawing overnight)
- make beef/turkey meat sauce
- make turkey sausage sauce
- make whole wheat pizza shells to freeze

The first three are probably okay. I’m pretty much committed to the first one and well, the next two as I’ve put things in the fridge to thaw. So the pizza shells might get pushed off, depending on how much sun we get tomorrow. I only put a small amount of water around the plants tonight (just the ones that looked like they needed it) but once the sauces are cooking I’ll have to go out and check the plants.

So, I’m just adding in the food for the day and then I’m off to get some sleep.

Food for the day:

Total: 2404 (29% fat, 36% carbs, 31% protein)

Breakfast: two fried eggs, oat scones, jam, clementines (464)
AM Snack: protein shake with frozen raspberries (236)
Lunch: whole wheat tortillas, eye of round roast, cheese, peach (518)
PM Snack: fruit & nut squares (169) <— new, with protein powder
Dinner: chili with cheese, multi-grain tostidos, calico coleslaw (761)
Late Snack: protein shake, blueberry bran muffin (256)

My final entry in the grab and go breakfast attempts. They turned out quite nice, although they do seem to stick a lot to the paper. I’d probably make them directly into the non-stick pans next time. I also ended up making them smaller than I had planned (getting 25 instead of the 18 I had planned). They ended up 29% protein, 28% fat, 34% carbs (leaving 9% fiber). Oh, and they were ~1.5oz in weight and 99 cals. I’d probably be okay with two for breakfast - 14g protein, 5g fiber. Although, if I’m going to play with any of the recipes again it’s likely going to be the fruit and nut bar. I already tried a variation with protein powder… not bad, but a little dry as I didn’t account for the extra dry ingredients with a little more wet.

A Recipe for Weight Loss: Blueberry Bran Muffins (recipe here)

I warmed up with a 7-min walk outside. Then I did:

A: Wide-grip Deadlift from Box - 80t/8, 80t/8, 85t/8
B1: Bulgarian Split Squat - 27.5t/8, 27.5t/8, 30t/8
B2: Underhand-grip Lat Pulldown (Pullover) - 35e/8, 35e/8, 35e/8
C1: Reverse Lunge from Box with Forward Reach - 17.5e/8, 17.5e/8, 20e/8
C2: Dumbbell Prone Cuban Snatch - 15e/8, 15e/8, 17.5e/8
D1: Swiss Ball Crunch (Long-arm) - 8, 8, 8
D2: Reverse Crunch - 8, 8, 8
D3: Lateral Flexion (Hannah side 3) - 8, 8, 8
E: Prone Cobra - 120sec, 120sec, 120sec

And then HIIT (outside). I felt better to start than I did last week, however, the heat sapped a lot of my enthusiasm. Workout was 90 mins total.

HRM: 470cals, Max: 171 (96%), Avg: 114 (64%)

I had started walking outside, planning a 10-min warm-up but somewhere my brain was saying no, too long. I see now that I had dropped the last prone cobra last week. Besides, it was pretty warm out, I was warmed up enough after 7 mins. It was a pretty good workout. I felt a couple of times during the C exercises that I was really pushing for those last reps, especially in the last sets. I went back outside for the D and E exercises and then decided to do the HIIT outside as well. This was a great idea until the sun came out… boy was it hot. I didn’t do the 1 min fast, 2 mins slow because it was just too complicated (glasses off). There’s not that wide of a path around the pool and you have to watch for branches at times as well. So I would do 1-1/2 circuits as fast as I could, then 3 at a slower pace. I did try to do two full circuits, but it just wasn’t going to happen. I followed that routine for the last 15 or 16 mins.

So, now that I’ve showered and eaten my lunch I’m off to do some shopping. I’m going to have one more attempt at a high protein/high fiber breakfast food.

Well, I got kind of a late start this morning but did manage to get some of the yard work I wanted to do. The weather was changeable, however, still managed to get a swim in before it rained. Of course, it never rained at all. Figures, doesn’t it? It ended up being a fairly decent day and I took all my meals outside, which was nice as well.

I whipped up another batch of the fruit & nut bars tonight. I’d given my mother one the other day and she thought she might take it instead of her usual nut protein bar I make her. I added some protein powder this time and replaced the skim milk powder with more soy flour. They turned out okay, however, I overcooked them. My fault as I find our oven a little cold at 350F so I put it on 340F convection… and left the time the same. I’ll pay more attention the next time. They are still edible, just not as moist.

Food for the day:

Total: 2157 (32% fat, 33% carbs, 33% protein)

Breakfast: lemon ginger pecan bread, jam, clementines (254)
AM Snack: almonds (164)
Lunch: egg white omelet with cheese, cracked wheat oatmeal bread, peach (390)
PM Snack: fruit & nut bar, hummus, raw veggies, protein shake (316)
Dinner: sirloin steak, corn, butter, calico coleslaw (856)
Late Snack: protein shake, raspberries (177)

Okay, trying for some consistency between the blog and the log so I’ve settled on a 9-week chart that I can post on both. Normally I post the default 9-week one from FitDay, but I kind of like the idea of circling the Sunday weights so I’ll do that (until I get bored with it I suppose). So I’m combining the post I usually make on my blog Sunday mornings with the chart I ended up doing for the log a couple of weeks ago.

I don’t know where the almost 2-lb gain came from on Saturday morning (water obviously), but some of it is off today (but not all). So, Sunday to Sunday loss this week is 1.4lbs. I’m okay with that as the 9-week loss is 19lbs even (2.11/week) which is usually the ‘number’ I look at to see how things are going overall. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider the maintenance week ‘on plan’ since I accomplished what I wanted to. So, since I started keeping track this is day 199 on plan with food.